Training Archive: BecksIn the 7 days ending 2007-09-28:
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| S | S | M | T | W | H | F | |||||||||||||
Friday Sep 28 | ||
| Cycling 4:51 [2] | |
| ahr:109 max:124 slept:7.0 | ||
| Easy cycle into the gym - very very tired today. | ||
| Strength 50:39 [3] | |
| ahr:103 max:142 slept:7.0 shoes: Road Sauconys | ||
| Last session of maintenance programme as I just received a shiny new (and little scary looking) programme with no back squats! So my beastingness will have to be put on hold for a wee while. But yes, today was medium intensity of the second set of stuff, which gave:
Snatch from hip 22.5kg 4 x 5 Split squat 22.5kg 4 x 4 Back squat 55kg 4 x 5 DB Row 15kg 3 x 10 DB Press 7.5kg 3 x 10 Not too tough, still struggled on the last couple of dumb bell presses though. Good gossip to be had with the Tullster. | ||
| Cycling 15:47 [2] | |
| ahr:109 max:145 | ||
| Cycle to KB to see Asier the smiley Spaniard. | ||
| Cycling 23:24 [2] | |
| ahr:106 max:143 | ||
| Knackered and very hungry cycle down to work with my exciting new top secret transfections reagents. Ate a mountain of fruit and cereal bar and cake when I reached work. Nom nom. Out the window with the diet this week! | ||
Thursday Sep 27 | ||
| Cycling 16:13 [2] | |
| ahr:118 max:150 slept:8.0 | ||
| Cycle into work. | ||
| Cycling 21:26 [2] | |
| ahr:115 max:156 | ||
| Cycle home. | ||
| Cycling 12:37 [3] | |
| ahr:124 max:165 | ||
| Cycle up to the Observatory - actually had to drop down onto my middle cog to get up the hill! First time I've done that in aaaaages. | ||
| Orienteering 20:13 [2] | |
| ahr:118 max:152 | ||
| A very sluggish control hang, was feeling terrible, really tired, could barely move. | ||
| Orienteering 46:33 [5]**** | |
| ahr:161 max:188 spiked:11/12c slept:8.0 shoes: Shiny silver integrators | ||
| Orienteering/hill intervals on Blackford. Almost ducked out but figured I might aswell do one and see how I felt, and actually felt fine once I got going. Great fun, although two hills not as tough as they should have been due to trying to find Jess's illusive path and ending up actually crawling through gorse bushes. Doh. Ran reps as hard as possible, varying distances of 0.7 to 2km ish, with around 2 mins rest in between, longer if no one else was back to guard the bags. Really dead by the last rep and the tough drag from the river in the valley.
4.03 (2.03), 7.42 (2.05), 11.01 (2.59), 5.00 (2.01), 9.37 Good turn out, really fun session but bloody freezing! | ||
| Cycling 8:54 [2] | |
| ahr:137 max:156 | ||
| Speedy cycle home, totally frozen despite thermal, tracksuit and gloves. | ||
Wednesday Sep 26 | ||
| Note | |
| rhr:44 slept:8.0 | ||
| Decided not to set my alarm this morning, stuck the ear plugs in and got a really cracking night's sleep. Actually woke up after about 8 hours at 8am feeling refreshed and much improved. Rest day was a good idea. MY knees are achey achey today though. | ||
| Cycling 17:17 [2] | |
| ahr:115 max:143 slept:8.0 | ||
| Cycle into work. | ||
| Cycling 15:54 [2] | |
| Cycle to the gym. | ||
| Circuits 1:06:43 [3] | |
| ahr:100 max:160 slept:8.0 | ||
| Runners session with Steve. LEarning all skills sets etc before going into a runners circuit in a couple of weeks. Not too hard a session but always good to go back to basics. A definite improvement on this time last year! | ||
| Cycling 4:29 [2] | |
| ahr:130 max:148 | ||
| Nice easy saunter home on the bike after a good stretch to end the session. | ||
Tuesday Sep 25 | ||
| Note | |
| slept:8.0 | ||
| I should never actually get 8 hours of sleep! Today I feel stupid tired, and hence I am going to have a rest. Could barely drag myself out of bed this morning and still feel like I'm floating despite the morning cycle in. Boo! | ||
| Cycling 21:08 [2] | |
| ahr:105 max:139 slept:8.0 (rest day) | ||
| Cycle to work via George Square. Really really tired and knees both a bit sore after all the work in terrain this week. Rest day I think, no point in forcing anything right now. | ||
| Note | |
| (rest day) | ||
| Just manage to slightly turn my ankle walking along a totally flat carpet. No damage, just a sign that a rest day is definitely the way to go I think! | ||
| Cycling 14:07 [4] | |
| Super speedy cycle to George Sqaure as I was already rather late for meeting Christoph. Felt a bit better having done it, but still not good enough for intervals. | ||
Monday Sep 24 | ||
| Strength 57:05 [3] | |
| ahr:107 max:161 slept:6.5 shoes: Road Sauconys | ||
| Medium strength session so a really good time to focus on really getting the moves right. Steve was there to shout "encouragement" and pick us up where we went wrong, so another good session. The bar felt particularly light today despite being generally knackered, which was nice.
Clean from blocks 30kg 4 x 5 Push press 25kg 4 x 5 OH Squat 20kg (remember wider grip) 4 x 5 BB Roll outs 3 x 10 Front pull downs 27.5kg 3 x 10 | ||
| Cycling 17:23 [2] | |
| ahr:111 max:144 | ||
| Cycle into work, every traffic light against me again! Mingy weather, autumn is well and truly here. I even needed my lights this morning to cycle to the gym. Rubbish! | ||
| Cycling 17:39 [2] | |
| Cycle to George Square | ||
| Cycling 12:53 [2] | |
| Cycle home. | ||
| Recovery 59:41 [3] | |
| ahr:137 max:172 shoes: Road Sauconys | ||
| Could tell I was tired as the heart rate was going above 70% really easy, got a bit fed up at one point when we were looking for Junior and ran a bit faster up some stairs hence the maximum. Nice chance for a chat with Luce, Kyle and a nice new chappie from Uppsala who's name I have temporarily forgotten. Lovely evening too. | ||
Sunday Sep 23 | ||
| Orienteering race 1:22:19 [5]***** 9.3 km (8:51 / km) | |
| ahr:180 max:188 spiked:19/30c rhr:45 slept:8.0 shoes: Shiny silver integrators | ||
| Awesome badge event at Ainsdale Dunes. Ran the Men's course and was 9th out of 19, just behind Karen. Physically felt great in the legs and chest, stomach was bad at the start and lost a minute for a loo stop near the beginning. Pre period bloatedness strikes again, bah. Took a wee while to get into the map at first and lost time early on, then took some safe routes I thought would be quicker but actually generally lost time on the. Think I wasted just under 7.5 minutes, which is more than I thought at the time. Pushed so hard and by the end was making a few mistakes and really having to force my concentration which was absolutely great - felt like I was attacking all the way and was pretty much at the edge of my ability. Mistakes were:
Start - 1: 30 seconds, took the easy track route but hesistated, almost going in too soon. 1-2: 40 secs, wasn't reading the detail well at all and got to the vague area of the control and headless chickened it a bit and got lucky. Not overly impressive. 2-3: 30 secs, Still struggling with the detail and was the wrong side of a spur. Slowed down for the next leg and read it all and after that it got much better. 4-5: safe route round dunes cost me 20 seconds 10-11: 1 min loo stop! 13-14: 15 seconds as drifted in wrong direction from control and slightly confused for a few seconds - check compass! 14-15: 5 secs, almost overshot control as didn't look like I'd visualised, but caught myself just in time 16-17: Long safe route curving round the flat ground lost me signficant time - less height but tough veg in some places - 1.15 lost 25-26: 50 seconds - so tired by then, found going tough and dithered when I reached the circle, not reading the detail well. 27-28: 1 min - about 20 secs as I mis read the description for 27 and realised after I had punched, had to check it, then just really struggled in the thick veg - should have stuck higher up the ridge. 28-29 - totally drifted from my attack point instead of taking it carefully and picking out the features before diving in - lost a minute faffing around the site. All in all though a massively enjoyable race and gave me a good few things to think about - speed changes and ensuring I have that full picture before ploughing into a complex area probably the most important lesson. Great fun. | ||
Saturday Sep 22 | ||
| Warm up & strides 7:26 [2] | |
| ahr:148 max:164 rhr:43 slept:8.0 | ||
| Warm up before first day's training at Bigland. | ||
| Orienteering 1:06:18 [4]***** | |
| ahr:168 max:186 spiked:13/22c rhr:43 slept:8.0 shoes: Shiny silver integrators | ||
| Woah! Actually the hardest orienteering I have done all year! Control pick on the Bigland slope, a total mind fuck! Simplification was so difficult and looking ahead reallly tough. Started off badly, had a good patch in the middle, then lost it again a bit until the end. Really difficult to interpret the features on such a busy map, and had very little flow. Moving strongly when I was confident though, despite severe doms from the weight lifting session the day before. | ||
| Orienteering 1:03:08 [4]***** | |
| ahr:159 max:179 spiked:11/13c rhr:43 slept:8.0 shoes: Shiny silver integrators | ||
| After a physically and mentally exhausting morning at Bigland I was really looking forward to a more positive and speedier afternoon at Summerhouse Knott. Unfortunately the foresters had been in and made a total mess of the area, making it physically really tough, ruining the runnability and in some cases leaving so much crap behind that the contour detail was obscured. Did a line course pretty smoothly, then a pick and another line in the middle - far better technically this morning but still not very quick due to the nature of the terrain. Disappointing that they'd ruin such a lovely area - Bilbo is going to get on the case! | ||